Many runners are happy running their regular routes at a relaxed “feel-good pace.” This boosts your overall fitness and gives you a break from your everyday stress. But it is precisely this monotony in your training that can often lead to boredom and waning motivation. A steady, even pace makes your running heavy-footed and undynamic. Your performance will not improve, and your running will be reduced to just plodding along.
The following five tips can can add a lot of variety to your training. This is exactly what you need to enhance your performance and make your next run more fun and more dynamic.
Break up the monotony of your running by working short sprints into your endurance training on a regular basis. “That keeps your running form dynamic and makes you fast. You won’t make performance gains if you always run at the same speed. Your body needs a speed stimulus to be able to actually run faster the next time.
Tip: You can work this short speedwork into one of your long-distance runs to vary the pace, or you can finish a run with a speed drill like this.
2. Hill sprints
Running is not just about endurance training: Your body also requires strength. Do hill sprints after your long-distance runs. This turns your regular run into a complete cardio and strength workout and helps you run with a more powerful stride.
It is extremely important when running to be flexible in terms of speed, step frequency and power. Only in this way can you adjust to the different surfaces without overtaxing your body. Play with your pace during your distance runs.
From the Swedish word for “speed-play,” a “fartlek” basically involves varying your pace without a specific plan or goal. The intervals and intensity depend on the terrain, and you can mix and mash them as you like during your workout. The activity includes all intensities from slow recovery jogs to high-intensity sprints.
4. Trail running
Take advantage of the benefits of changing surfaces. Every surface has its own unique challenges. Your body must learn to react to them by unconsciously adapting your stride, foot strike and step frequency. This method is guaranteed to spice up your running training and nip boredom in the bud!
5. Crescendo run
A crescendo run is a training exercise involving a systematic increase in intensity. This method is a very effective option for improving your running performance. Plus, a crescendo run is an awesome fat burner!